Yoga for women

yoga is the essential of today and culture of tomorrow. Yoga for women is the natural solution to the
physical and mental difficulties faced by women. All Yogasanas are not recommended for women as they
have certain limitations, owing to the diverse physiological structure between men and women. Stress,
hormonal changes and self development are some reasons for which women practice yoga. yoga is an
ancient science that has helped women to cope with their health issues and help them develop the perfect
state of their body and mind. yoga can help ease the pain that goes with menstruation, stress, fatigue and
ensure an easier child delivery among other benefits

yoga for women during pregnancy

pregnancy is the period from conception to birth, a total time period of 40 weeks or 280 days. standing
yoga poses are advised, as this helps to strengthen the legs, promote circulation, generate energy iron
may reduce leg cramps. It is also suitable to do some stretching such as the hamstring stretch to avoid
back ache. Later on one may reduce the time spent for practicing the yogasanas to prevent fatigue and
overwork. It is also not advised to practice from the 10th to 14th week of pregnancy since these are crucial
times. Supine poses, Backward bends, And do you think can also be done with certain adaptations if the
body lies on a slant. Poses that put pressure on the abdomen and other difficult poses Should not be.
Done during advanced stage of pregnancy. The “would be mothers” should avoid doing inverted poses.

There are Certain yogasanas That can help one in dealing with the symptoms of pregnancy ensuring
smoother and easier delivery and faster recovery after childbirth. It is always advised that pregnant woman
should execute any asana under the proper guidance of an expert. some of the yogasanas that are
recommended for women during pregnancy are as follows

• Tadasana- promotes the experience of stillness, strength, relaxed power and immovable stability
• Trikonasana- keeps the mind stable and calm

Yoga for pregnant women

Yogasanas is the way of Moving or holding the body in different position. During pregnancy
yogasanas are a gentle way to keep active and subtle the remarkable effects of these posters in pregnancy
shows the poster of power of ensuring a safe and smooth pregnancy natural childbirth.

Prenatal asanas

• Akarna dhanurasana
• Bhadrasana
• Chakrasana
• Vajrasana in squating
• Shavasana

First trimester asanas

• Uttansana
• Ardha titali Asana
• Poorna titali Asana
• Supta udarakarshanasana
 • Kasta takshasana
• Marjari Asana
• Katichakrasana
• Tadasana

Second trimester asanas

• Matsya kridasana
• Ardha titali Asana
• Tadasana
• Marjari Asana
• Katichakrasana

Third trimester asanas

• Ardha titali Asana

• Poorna titali Asana
• Supta udarakarshanasana
• Ankle crank
• Shoulder rotation
• Shavasana

Post natal

• Matyasana
• Bhadrasana
• Pashchimottasana-4th month after delivery
• Halasan-6th month after delivery

Benefits

Tones, Improves the digestion, Loosening of hip and knee joint which will enable fast delivery

Contra indications

Sirshasana, sarvangasana, bhujangasana

Uddiyana bandha

Nauli

Relaxation techniques

IRT, DRT, QRT

Simple loosening exercises with breathing pattern

Cooling pranayama

Sectional breathing

Abdominal breathing
 Shoulder breathing

Bandhas

Moolabandha

aswini mudra

Virabhadrasana- stretches and strengthens the arms and legs, increases stamina and improves balance
and concentration.

Paschimottasana- relax the body and mind, stretches the hamstrings, shoulders and spine, it relieves
stress.

Neck exercises are very important during pregnancy.

Ujjayi breathing technique can help to protect one from a host of diseases by getting rid of excess phlegm,
wind, or bile.

Shavasana- it is the complete relaxation pose practiced before or in between asanas.

Yoga for women during menopause

menopause is one of the crucial stages of women’s life. Menopause is indicated By the permanent
stopping of menstruation and it doesn’t really require Medical treatment since it is yeah natural biological
process. Exercising, proper diet, not smoking, and the reduction of stress are effective ways to make
menopause more bearable and can also facilitate in preventing any chronic ailments that can occur in the
post menopausal years. yogasanas like kapalabhati, tadasana are best in such cases.

Kapalabhati easy breathing technique used specifically for cleansing mucus in the air passages or field
tension and blockages in the chest

Pada hastasana gives many of the same benefits as the forward bend trimming the Waist, restoring
elasticity to the spine and stretching The ligaments of the legs especially the hamstrings.

Padmasana is a classic seated posture which strengthens the ankles and knees, enhances concentration
and improves flexibility of the legs.

Standing side stretch poses is another yoga pose with two lines of energy radiating outward from the
center.

Yoga for menstrual disorders

Regular and the proper practice of yogasanas and pranayama is beneficial for women who suffer from
the menstrual disorders. However, it should be noted that during menstruation yoga practices are not
advisable for three to five days., proper rest, medicines and relaxation are also necessary. yoga helps by
collecting and balancing the functioning of the endocrine system, toning up of the nervous system and it
also relaxes the body and mind thus reducing the psychological problems

Yogasanas suggest tadasana, chakrasana( sideways bending) trikonasana, vriksasana, bhujangasana,

ardha shalabhasana, ardha halasana with one and two legs, vipareetakarni, sarvangasana followed by
matsyasana, pavanamuktasana, setubandhasana, vajrasana, Padmasana, parvatasana, vajrasana,
gomukasana, savasana, makrasana are Recommended for treating these kinds of health related problems
in women. Pranayama‘s like anuloma vinuloma, sheethali, bhramari, meditation and the recitation of ohm
mantra also prove to be helpful.

Besides practicing yoga a correct approach to life, regular diet, exercise and hygiene are quite essential for
the normal development and functioning of the reproductive organs. The yogic posters are helpful to
preserve the general health and to reduce the minor complaints regarding menstruation by improving the
vigour and strength of the body.

Conclusion

In order to attain normal delivery women can practice these asana. Throughout the period of pregnancy.
The practices of above yoga will improve and promote good health and prevent all diseases.